Monday 05/11/26
Crossfit:
Strict Press x 2 Reps
Rest 30 seconds
Handstand Hold x 20 seconds
Rest 2:00 x 5 sets
+
4 rounds for time of:
2 Wall walks
10 Push press 115/80
Function:
Half-Kneeling Arnold Press x 8-10 reps each
Rest 30 seconds
Wall Plank Hold x 20 seconds
Rest 2:00 x 5 sets
+
4 rounds for time of:
2 Inchworms + 10 Shoulder Taps
10 DB push press 50/35
Tuesday 05/12/26
Crossfit:
AMRAP 25
6 pull-ups
8 Front Squats 115/75
10/7 Cal Bike Erg
*start one group on Bike
Function:
AMRAP 25
6 Ring Rows
8 Goblet Squats 70/53
10/7 Cal Bike Erg
*start one group on Bike
Wednesday 05/13/26
Crossfit:
100 DB Bench Press 35/25
100 Alt. DB Snatches
100 Sit-ups
100 DB Reverse Lunges
*start half of the class on Lunges
*partition as needed
Function:
100 DB Floor Press 35/25
100 Hang DB Power Cleans
100 Sit-ups
100 DB Reverse Lunges
*start half of the class on Lunges
*partition as needed
Thursday 05/14/26
Crossfit:
Two sets for time:
Row 750/600 Meters
40 Double Unders
40 Alt. Box Step-ups (no weight)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
Function:
Two sets for time:
Row 750/600 Meters
80 Single Unders
40 Alt. Box Step-ups (no weight)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
Friday 05/15/26
Crossfit:
5 sets for load of:
1 Clean grip deadlift
1 Hang power clean
1 Front squat
rest 2 minutes between sets
*building
+
75 DB Snatches Alt. 50/35
100 Double Unders
Function:
5 sets for load of:
1 Double KB Sumo Deadlift
1 Double KB Clean
1 Double KB Squat
rest 2 minutes between sets
+
75 Russian KB swings 53/35
100 Single Unders
Saturday 05/16/26
Crossfit & Function:
For time:
800m Run
+
10 Rounds Cindy
+
800m Run
Sunday 05/17/26
Partner Sunday
For Time
400m Farmer Carry (53/35)
1200/1000m Row
400m Sandbag Walk
1200m/1000m Row